Broccoli, cauliflower, kale, collard greens, brussels sprouts, turnips, arugula and all the other wonderful, sulfur-rich foods in this plant family contain 3,3'-diindolymethane (DIM). DIM is chemoprotective, helps reduce high estrogen levels and supports phase 1 of estrogen detox in the liver.
Exercise regularly. Research suggests that exercise can help to reduce high estrogen levels. Premenopausal women who engage in aerobic exercise for five hours a week or more saw their estrogen levels drop by nearly 19%. Cardio exercise helps the body break estrogen down and flush away any excess.
Diet-related causes of elevated estrogen levels
Research shows that Western-type diets high in ultra-processed foods, added sugar, and animal foods (like red meat and eggs) are associated with high estrogen levels.
High estrogen levels can cause symptoms such as irregular or heavy periods, weight gain, fatigue, and fibroids in females. In males, they can cause breast tissue growth, erectile dysfunction, and infertility.
If your estrogen levels are too high or too low, then magnesium can help bring them back to stable levels, which will positively impact testosterone and progesterone.
A Fred Hutchinson Cancer Research Center study involving postmenopausal, overweight, and obese women who took 2,000 IUs of vitamin D daily for a year found that those whose vitamin D blood levels increased the most had the greatest reductions in blood estrogens, which are a known risk factor for breast cancer.
Avocado is one of the healthiest fruits in the world. It is rich in healthy fats and fiber. According to research, avocado reduces absorption of estrogen and boosts testosterone levels. Research also shows that avocado will improve your heart health.
Natural estrogen blockers:
Some examples of natural estrogen blockers include wild nettle root, maca, chrysin, and grape seed extract. These substances contain compounds that act as natural estrogen blockers and may be used to regulate the production of the hormone.
Vegetables of the Brassica genus, such as broccoli, contain a phytochemical, which may shift estrogen metabolism and increase the 2:16 ratio.
Since probiotics help to balance the gut microbiome, it makes sense that this would positively impact the estrobolome, thus supporting: more balanced estrogen levels. a decrease in digestive symptoms like bloating and diarrhea. a reduced risk of developing greater estrogen-related diseases.
It's very important to know which estrogen dominance foods to avoid. You should steer clear of red meats, processed food, refined carbs, and foods rich in saturated fats. These categories of foods have a negative impact on the body in general.
B6 for hormonal balance
Another reason B-vitamin supplementation helps estrogen dominance symptoms is because B6 can help increase progesterone and decrease estrogen — which for many women, is the sweet spot for hormonal balance.
Oral estrogens.
Vitamin C may increase the levels of ethinyl estradiol in your body.
Zinc for hormonal balance
Zinc is an adaptogen for several key hormones, helping to rebalance inadequate or excess cortisol, estrogen and progesterone in women. Zinc also reduces inflammation, providing support for healthy hormone production.
Zinc can rebalance these hormone levels through its antiandrogenic activity which will raise estrogen and progesterone back to baseline.
I most often recommend magnesium glycinate or bis-glycinate. This form of magnesium has an affinity for nervous tissue, is highly absorbable and is very well tolerated. It has the least laxative effect of all forms of magnesium.
Body fat: Obesity or excess of body fat can lead to estrogen dominance. These fat tissues store estrogen in the bloodstream, which shoots their levels to cause adverse health issues. Not only this, the fat tissues have the ability to synthesize estrogen from other hormones of the body too.
But citrus fruits may be able to take things a step further. Fruits like oranges, lemons, and grapefruits contain phytochemicals that can act as antiestrogens and target estrogen receptors, preventing the growth of cancer cells.